Roasted Chicken Tenders with Peppers & Onions

By

Call this one an update of that favorite combo, sausage and peppers. Our healthy version can be served over rice or on a roll with a little shredded cheese for a new take on a Philly cheese steak sandwich.

photographer:
Ken Burris
Ingredients

Total Time: 45 minutes

1/2 teaspoon freshly grated lemon zest

3 tablespoons lemon juice

2 tablespoons finely chopped garlic

2 tablespoons finely chopped fresh oregano, or 1 teaspoon dried

2 tablespoons finely chopped pickled jalapeno peppers

2 tablespoons extra-virgin olive oil

1/2 teaspoon salt

1 pound chicken tenders

1 red, yellow or orange bell pepper, seeded and thinly sliced

1/2 medium onion, thinly sliced

Directions

4 servings

Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-13-inch glass baking dish. Add tenders, bell pepper and onion; toss to coat. Spread the mixture out evenly; cover with foil. Bake until the chicken is cooked through and no longer pink in the middle, 25 to 30 minutes.

Nutritional Facts

Servings

4

Per serving

Calories

195

Carbohydrates

6g

Fat

8g

Saturated Fat

1g

Monounsaturated Fat

5g

Protein

27g

Cholesterol

67mg

Dietary Fiber

1g

Potassium

128mg

Sodium

365mg

Added Sugars

0g

Exchanges

1/2 vegetable

3 very lean meats

1 1/2 fat

Carbohydrate Servings

1/2

Vitamin C (100% daily value)

Selenium (28% dv)

Vitamin A (20% dv).

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